Recipes · Palestinian · Stews
Sumaghiyyeh (Gaza Sumac Stew)
One serving has 604 kcal and 35 g protein, and at least a fifth of a woman's daily need of vitamin K (1395%), cobalamin (147%), zinc (131%), copper (99%), manganese (87%) and vitamin C (76%). Ready in 85 minutes.
- Preparation: 25 min
- Cooking: 60 min
- Makes: 1 serving (609 g)
- Difficulty: Hard
- Diets: Dairy-free, High protein
- Contains: beef, gluten, sesame
Ingredients
- 120 g Beef chuck, raw
- 150 g Swiss chard, raw
- 60 g Chickpeas, canned
- 20 g Tahini
- 3 g Lemon zest
- 5 g Flour, all-purpose
- 6 g Garlic, raw
- 1 g Dill, fresh
- 2 g Chili peppers, red, raw
- 10 g Olive oil
- 30 g Onions, raw
- 0.2 g Bay leaves
- 1.5 g Salt
- 200 g Water
Method
- Put the beef in a pot with the chopped onion, bay leaf and water; bring to a boil, skim off any foam, then reduce the heat and simmer 40 minutes until the meat is tender.
- Soak the lemon zest (standing in for ground sumac) in a little warm water for 10 minutes, then stir in the tahini and flour with a little more water until smooth; set this sumac-tahini mixture aside.
- Heat the olive oil in a pan, fry the garlic and chopped chili briefly, then stir in the chopped dill (or dill seeds, if you have them) and the chopped chard; cook 5 minutes until the chard wilts.
- Add the chard mixture and the chickpeas to the meat and broth; simmer 10 minutes.
- Stir in the sumac-tahini mixture and simmer gently for 10 more minutes, stirring often, until the stew thickens slightly; don't let it boil hard or the tahini can split.
- Season with salt.
- Serve warm or at room temperature with pita bread to scoop it up, as is traditional in Gaza.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 604 kcal | 29% |
| Carbohydrates | 32.8 g | |
| Water | 495 mL | |
| Fiber | 9.3 g | 31% |
| Protein | 34.7 g | 72% |
| Tryptophan | 0.42 g | |
| Threonine | 1.5 g | |
| Isoleucine | 1.6 g | |
| Leucine | 2.7 g | |
| Lysine | 2.6 g | |
| Methionine | 0.86 g | |
| Cystine | 0.38 g | |
| Phenylalanine | 1.5 g | |
| Tyrosine | 1.1 g | |
| Valine | 1.6 g | |
| Histidine | 1 g | |
| Fat | 39.6 g | |
| Monounsaturated | 19.9 g | |
| Polyunsaturated | 7.2 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 6.9 g | |
| Saturated | 10.2 g | |
| Trans-Fats | 1 g | |
| Cholesterol | 79.2 mg | |
| Calcium | 236 mg | 24% |
| Copper | 0.89 mg | 99% |
| Iron | 8.3 mg | 46% |
| Magnesium | 188 mg | 61% |
| Manganese | 1.6 mg | 87% |
| Phosphorus | 509 mg | 73% |
| Potassium | 1,215 mg | 26% |
| Selenium | 38.9 µg | 71% |
| Sodium | 1,174 mg | |
| Zinc | 10.4 mg | 131% |
| Thiamin (vitamin B1) | 0.48 mg | 44% |
| Riboflavin (vitamin B2) | 0.49 mg | 45% |
| Niacin (vitamin B3) | 7 mg | 50% |
| Pantothenic acid (vitamin B5) | 1.3 mg | 25% |
| Pyridoxine (vitamin B6) | 0.84 mg | 65% |
| Folate (vitamin B9) | 90.7 µg | 23% |
| Cobalamin (vitamin B12) | 3.5 µg | 147% |
| Choline | 113 mg | 27% |
| Vitamin A | 471 µg | 67% |
| Vitamin C | 56.8 mg | 76% |
| Vitamin D (D2 + D3) | 6 IU | 1% |
| Vitamin E | 4.7 mg | 32% |
| Vitamin K | 1,255 µg | 1395% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
4.7 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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